marathon training

Now is the time to be getting properly stuck into your marathon training. Doing so will help to make the big day possible and pain free – well, at least hurt a little less. That’s what training does: it prepares your body and mind for what’s to come – 26.2miles of pace, pounding and puffing. Whether you’re a first-timer or a PB-hunter, the training you do, or don’t do, will make or break your marathon. Here’s how to get it bang on.

Get going
If you’ve done zero, nada, nothing, since you were forced to run around muddy fields at school, don’t panic. Start slowly. Begin by developing a regular walk or walk/run routine. Plan it carefully and stick to it. Progress your distance slowly and carefully and avoid over-committing to an unattainable amount of exercise each week or an unrealistic distance. Aim for three walk-runs, jogs or runs each week, and take your time to gradually run more and walk less. Add just a few minutes each time until you can continuously run for 60 minutes three times a week. Don’t rush it. Layer your training up gradually so you become more confident and more competent at running as the weeks tick by.

Break it down
Breaking your training down into clear phases with a focus for each isn’t just for speedsters or marathon pros. Even if it’s your first marathon, having some structure will help you see your progress clearly, stay motivated and arrive at the start line in tip-top shape.

Weeks 1-4: Build your regular running routine and do the basics. Whether that’s three, four, five or more runs a week, it’ll take four weeks to simply adjust to your running routine.

Weeks 5-8: Build your stamina and stick to your routine. Get stronger and start to go for longer. Build the distance you are able to cover in a single run and grow in confidence as you feel fitter and faster. Start to introduce some mixed-pace running (intervals) and try some sustained faster-paced running (tempo).

Weeks 9-12: Determine and practise your marathon race pace, complete your final long runs and understand your nutritional needs. Run a little faster in some interval workouts and stay mentally strong.

Weeks 13-16: Complete your build-up.  Put the final touches to your training.  Start to reduce your training volume with three weeks to go, stay healthy, injury free and be ready for race day feeling fresh and highly motivated.

The big miles
Your long runs really matter. They are the money miles that build your stamina. Focus first on increasing the time on your feet, rather than worrying about distance covered. What constitutes a long run depends on your level of fitness, phase of training programme and marathon aspirations. Long, slow runs are usually done at a controlled and manageable pace (perhaps 45 to 60 seconds slower per mile than your target marathon pace). As a general long-run rule, if you’re out of breath, you’re running too fast. Your long run should progress in distance as your training plan builds. One long run a week is typically enough and your long run should build to a maximum distance of 20-22 miles by three weeks before race day.

Mix it up
As well as building your distance up in one of your weekly runs (your ‘long run’) you can also reap the rewards of your running, get fitter quicker and keep your running varied and motivational by changing the pace of the running that you do. Instead of doing all of your runs at the same pace, explore running faster on some runs. It might feel harder to begin with, but periods of faster running separated with periods of easier running or resting actually boosts your fitness more than another steady plod. Both ‘intervals’ and sustained ‘tempo’ running are great for marathon training.